Bronco-Beans_ProteinBeans
  • Prep Time:20 minutes

  • Cook Time: 1 hour 45 minutes

  • Serving Size:

  • Serves: 4 Servings

Ingredients

1 tablespoon vegetable oil
2 yellow onions (peeled and chopped)
1 bell pepper (cored
seeded
and chopped)
2 jalapeno peppers (chopped)
4 cloves garlic (peeled and chopped)
1 tablespoon dried oregano
1 tablespoon dried thyme
1 teaspoon chili powder
4 cans (15.5 ounce) assorted low-sodium beans
including black
kidney
white
and chickpeas (drained and rinsed with cold water)
2 cans (14.5 ounce) low-sodium diced tomatoes (including the liquid)
1 1/2 cups water

Steps

Put the pot over medium heat and when it is hot, add the oil.
Add the onions, garlic, bell pepper, jalapenos, oregano, thyme and chili powder and cook until tender, about 15 minutes.
Add the drained beans, tomatoes and 1 1/2 cups water and raise the heat to high and bring to a boil. Lower the heat to low and let cook, partially covered, for 1 1/2 hours. If the mixture gets too thick, add the remaining 1/2 cup water.
Serve immediately or transfer to a container once cooled. Cover and refrigerate up to 2 days.
Garnish with cilantro and/or low-fat plain yogurt.

Nutrition Facts

Nutrients Amount
Total Calories 514
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 676 mg
Carbohydrates 90 g
Dietary Fiber 28 g
Total Sugars 15 g
Added Sugars included 0 g
Protein 29 g
Vitamin D 0 mcg
Calcium 284 mg
Iron 10 mg
Potassium 1752 mg

U.S. Department of Agriculture. MyPlate Kitchen Website. Bronco Beans. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.